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Double Your Strength in 64 Days: Day 1

Shift your training from summer-time shredding to cold-weather bulking with this volume-heavy plan guaranteed to get you strong as hell.
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  • 60 min

  • 10

  • Yes

Barbell High Pull
Edgar Artiga / M+F Magazine

For this program you’ll be using the RPE (Rating of Perceived Exertion) scale. It sounds fancier than it really is: A rating of 1 means that it felt like you could have performed another nine reps, while a 10 means that you couldn’t have done another rep if your life depended on it. For the last two sets, you should be using a weight that has you at an RPE of 8-9. When that same weight starts to feel like a 6-7, add five pounds—or less if your gym has half-pound or one-pound plates. Small progression is safe progression.

However, Presciano also urges you not to push it too hard. This program is meant to challenge you, not break you, so if you want to stick with pretty much the same weight for the entire program, that’s cool, too. “You’ll still grease the groove with your lifts,” Presciano says in regards to mastering the form of the movement. And once you become efficient at moving the weight, the pounds will start to pile on.

For more novice lifters, Presciano urges them to “take one set off everything for the first eight-day cycle. Back in the day, there were times when the workouts were so excruciating that we would do only two to three sets of the last few exercises.”

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Routine

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Workout 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Mass Gains – Incline Bench Press

Equipment
Sets
4
Reps
8-3*
Rest
60 sec
How to
*Perform reps as 8,6,4,3.
Exercise 2 of 10

Mass Gains – Barbell Bench Press

Equipment
Sets
5
Reps
6-2*
Rest
120 sec
How to
*Perform reps as 6,5,4,3,2.
Exercise 3 of 10

Mass Gains – Weighted Dip

Equipment
Sets
4
Reps
AMRAP*
Rest
60 sec
How to
*As many reps as possible
Exercise 4 of 10

Mass Gains – Overhead Dumbbell Extension

Equipment
Sets
4
Reps
8
Rest
60 sec
How to
Exercise 5 of 10

Mass Gains – Barbell Military Press

Equipment
Sets
4
Reps
10-4*
Rest
90 sec
How to
*Perform reps as 10,8,6,4.
Exercise 6 of 10

Mass Gains – Seated Dumbbell Press

Equipment
Sets
3
Reps
8-5*
Rest
90 sec
How to
*Perform reps as 8,6,5.
Exercise 7 of 10

Mass Gains – Barbell High Pull

Equipment
Sets
4
Reps
10
Rest
60 sec
How to
Exercise 8 of 10

Mass Gains – Dumbbell Shrug

Equipment
Sets
4
Reps
8
Rest
60 sec
How to
Exercise 9 of 10

Mass Gains – Swiss Ball Jack Knife

Equipment
Sets
4
Reps
15
Rest
60 sec
How to
Exercise 10 of 10

Mass Gains – Plank

Equipment
Sets
4
Reps
30 sec
Rest
30 sec
How to
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